Half and Half Burgers

Lean ground beef can be pretty expensive. These burgers, using both beef and black beans, give you all the flavor you love from beef burgers, great fiber from the beans and a reduced total cost. Even better, you can make the patties ahead of time, freeze them and then defrost and use as you go. Quick, simple, tasty and affordable, you can lose with this recipe.

Half veggie burger

Makes 8 servings

·         1 lb. lean ground beef (90/10)

·         3 cups black beans or lentils, cooked

·         1 finely diced bell pepper

·         1 whole egg

·         1 tsp salt

·         ½ tsp pepper

·         8 thin multi-grain buns

 

1.      Roughly mash the legumes with the back of a large spoon.

2.      Mix the lentils, bell pepper, egg and beef with your hands or in a mixer until thoroughly combined.

3.      Turn the grill onto medium heat. Grill patties for about 5 minutes on each side, or until the minimal internal temperature reaches 135 °.

4.      Serve on skinny buns with a side of grilled vegetables (zucchini, peppers, etc.).

 

Nutrition information per serving: 1 patty with skinny bun
Calories	Fat	Sat Fat	Sodium	Carbs	Fiber	Sugar	Protein
287	8	3	625	36	11	1	22

 

Cost of recipe (not including sales)
	Per serving	Entire Recipe
Serving	$0.94	$7.54
Salad w dressing	$0.52	$4.16
Total	$1.46	$11.70

Recipe from Good and Cheap and can be viewed here.

Tomato Basil Salmon Fillets

It doesn't get much simpler or easier than this recipe. Just remember to move the salmon from the freezer to the fridge the night before to allow to defrost safely.

Makes 6 servings

• 6 salmon fillets (5-7 oz)
• 1 tbsp dried basil
• 3 tomatoes, thinly sliced
• 2 tbsp olive oil
• 6 tbsp grated parmesan cheese

1. Pre-heat oven to 375°. Line a baking sheet with a piece of tin foil and spray with pam.
2. Place salmon fillets on the foil, sprinkle with basil, top with tomatoes and drizzle olive oil over the top.
3. Sprinkle 1 tablespoon of low fat parmesean cheese on each fillet.
4. Bake for ~15 minutes, or until the center of the salmon is opaque and the fish flakes easily with a fork. Be careful not to overcook.
5. Serve with vegetables and whole wheat bread, if desired.

Nutrition information per serving: 1 fillet of salmon w tomato and cheese
Calories	Fat	Sat Fat	Sodium	Carbs	Fiber	Sugar	Protein
383	25	6	199	0	1	3	32

 

Cost of recipe (not including sales) – Costco, Walmart
	Per serving	Entire Recipe
1 salmon fillet	$3.42	$20.49
Slice of bread	$0.03	$0.18
1 cup green beans	$0.39	$2.34
Total	$3.84	$23.01

 Original recipe found here.

Turkey Meatloaf

Total time: 1 hour 10 minutes

Serves 8

• 1 1/2 lbs lean ground turkey or beef (90/10)
• 1 chopped onion
• 1/2 cup rolled oats
• 2 eggs
• 1 tbsp. minced garlic
• 1 can low sodium tomato soup
• 1 tsp. salt
• 1/2 tsp marjoram
• 1/2 tsp ground thyme

1. Mix all ingredients until completely combined. Pour into an un-greased bread pan.
2. Bake at 350° for 1 hour. Serve with a vegetables and starch such as sweet potatoes or whole wheat bread.

Nutrition information per serving: 1 cup – does not include sides
	Calories	Fat	Sat Fat	Sodium	Carbs	Fiber	Sugar	Protein
Beef	257	14	5	426.2	6.4	1	2.2	26.5
Turkey	222	5.5	2.5	507.6	6.4	1	2.2	25.2

Cost of recipe (not including sales) – Costco, Walmart
	Per serving	Entire Recipe
Serving	$0.49	$3.93
Slice of bread	$0.03	$0.24
1 cup green beans	$0.39	$3.12
Total	$0.91	$7.29